Back care guides

Practical reading for everyday backs — every guide reviewed by a certified yoga teacher.

A Gentle Morning Routine for a Stiff Lower BackWhy backs feel stiffest in the morning, and an 8-minute wake-up routine of four gentle moves that may help you start the day looser.5 min read Desk Job, Aching Back: 4 Moves You Can Do at WorkLong sitting is hard on backs. Four simple moves — no floor, office clothes fine — plus the desk habits that may help your back through the workday.6 min read How to Sleep With a Sore Back: Positions That May HelpThe three main sleeping positions ranked for an aching back, small pillow tricks that change everything, and a two-minute wind-down for stiff mornings.6 min read Gentle Stretches Before Bed for a Sore BackA 10-minute, drowsy-paced wind-down of five gentle moves that may help a sore back let go of the day before sleep — no flexibility or sweat required.6 min read Chair Yoga for a Sore Back: A 10-Minute Seated RoutineA ten-minute seated routine of five gentle moves that may help a sore back loosen up — no mat, no kneeling, no changing out of office clothes.6 min read Core Moves That Are Safe When Your Back HurtsFive gentle core moves that keep the spine still and supported while the muscles around it grow stronger — kind enough to start while your back hurts.6 min read Tight Hips and Lower-Back Ache: The ConnectionWhy stiff hips so often show up as lower-back ache, and a 10-minute routine of five gentle moves that may help hand the work back to your hips.6 min read Walking and Back Pain: How Much, How GentleWhy walking usually helps a sore back rather than harming it, how to build it up gradually, and a short routine for before and after your walk.5 min read Stress, Breathing, and Back Tension: How They're LinkedWhy stress so often settles in as back tension, the slow-breathing habit that may help release it, and a 10-minute routine of five gentle moves.6 min read Working From Home: Movement Snacks Between CallsHome working strips the incidental movement out of a day. Six one-minute movement snacks between calls that may help your back feel less stiff by evening.6 min read